Wide Push-Up

Learn how to do Wide Push-Up with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4.5 Chest ShouldersTriceps No equipment

Wide Push-Up is a No equipment exercise that primarily targets the Chest, with secondary activation of the Shoulders, Triceps. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Wide Push-Up

A push-up variation where the hands are placed wider than shoulder-width apart, increasing chest activation and reducing triceps involvement.

Instructions:

Start in a high plank position, hands placed wider than your shoulders.
Keep your body in a straight line from head to heels.
Lower your chest towards the floor while keeping elbows at about a 90° angle.
Push back up to the starting position.
Maintain core engagement throughout.

Common mistakes:

Letting hips sag or rise.
Placing hands too far forward.
Flaring elbows excessively.
Incomplete range of motion.

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Muscles & equipment

Primary muscleChest

Secondary muscleShoulders

Secondary muscleTriceps

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Wide Push-Up

Type: No equipment exercise
Primary muscle: Chest
Secondary muscles: Shoulders, Triceps
MET value: 4.5
Calories (30 min, 70 kg): ≈ 160 cal
Video quality: 4K with male and female demonstrations

More Chest Exercises

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MET 5

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Olympic Barbell
Bench

MET 4.5

Bench Press Machine

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MET 3.5

Cable Chest Fly

Cable

FAQ: Wide Push-Up

What muscles does Wide Push-Up work?

Wide Push-Up primarily targets the Chest, with secondary engagement of the Shoulders, Triceps.

How do you do Wide Push-Up correctly?

A push-up variation where the hands are placed wider than shoulder-width apart, increasing chest activation and reducing triceps involvement....

Is Wide Push-Up good for beginners?

Wide Push-Up has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Wide Push-Up?

Wide Push-Up requires: No equipment.

What are the benefits of Wide Push-Up?

Wide Push-Up strengthens the Chest, engages the Shoulders and Triceps, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Wide Push-Up?

Similar exercises to Wide Push-Up include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Wide Push-Up better than Alternating Incline Dumbbell Press?

Both Wide Push-Up and Alternating Incline Dumbbell Press target the Chest. Wide Push-Up uses No equipment, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.